Landmine press alternative

June 13, 9 min read. The shoulders are a staple part of your upper body and building some serious muscle mass requires hard work and consistency.

Home » Alternatives. The landmine is an awesome training tool that allows you to perform a wide range of movements freely and naturally. I especially enjoy doing one arm presses with the landmine. But the landmine is only as good as your ability to get your hands on this device. As a personal trainer, I train a lot of guys in their home gyms. Less than 10 percent of them have a landmine attached to their power rack. Here at Strong Home Gym, we put a lot of thought into putting together these alternative exercise articles.

Landmine press alternative

Posted by Igor Klibanov Jun 16, 0. So you want more pressing strength, stronger shoulder muscles and pecs, and maybe some carryover to athletic activities. Or hey, maybe you just want to look cool in the gym. You might have seen YouTubers and Instagrammers doing landmine presses, not only improving their strength, but looking cool doing it. Maybe you want to as well, so you decide to figure out how to include it in your routine. Think of it this as sort of a landmine press guide. In a landmine press, you put one end of a barbell either into the landmine machine or into the corner of a wall. Then, you hold the other end in one or two hands, and push it up, until you straighten your elbow, bring it back down, and repeat. The landmine works several muscle groups in your upper body that can essentially be divided into two groups:. Note that depending on how you do the landmine press and the specific conditions of your body such as bad shoulder mobility or pain , the emphasis and tension put on each of the muscles varies. There are a few ways to approach doing a landmine press, though here are the steps for how to do the most common and proper form:. To start, stand up straight, lean forward slightly with your upper body, keep your feet about shoulder width apart, make sure your core is in a neutral position, and hold onto the barbell with both your hands, like so:. Instead, as you press push the bar upwards , lean into the bar, still making sure to keep your back straight, like this but with both hands on the barbell :.

Also, landmine press alternative, there is less engagement landmine press alternative the core muscles as the dumbbells balance each other on each side. Issues begin to arise in the programming of this substitution of the landmine press if the alternative exercise either activates more muscle groups than the triceps and deltoids, or if it possesses a level of complexity and resistance outside the range that the landmine press normally presents — both requiring that the exerciser subtract or add additional exercises to the workout program in order to compensate. Published on April 22,

The Landmine Press is a unique shoulder pressing movement that can be a great addition to your training program. Not only does it help develop shoulder strength and core stability, but it can add some much-needed variety to a program that has gone stale. Mine is pictured in the featured image at the top of this article. First on the list and my top suggestion of Landmine Press alternatives is the Push Press. The Push Press is a great option for developing both shoulder strength and explosive power.

The landmine exercise as a whole is one of the most effective and efficient setups in the gym. With only one barbell, a trainee can train a huge variety of exercises while seamlessly moving from one exercise to the other. One of these exercises is the landmine press, a favorite accessory movement for upper body pushing exercises. The landmine pressing exercise has a ton of unique benefits that makes it a must for any program. Here are a few of the top reasons that make the landmine press such an effective exercise. The first variation comes from performing the movement kneeling or standing. The standing position will require more core stability while the kneeling position will allow you to use a heavier load.

Landmine press alternative

Landmine presses are great overhead pressing variations that target the shoulders and triceps in a single-arm fashion. However, this exercise does require you to use a landmine attachment, which many gyms don't have. As such, you may be unable to perform a landmine press, which is especially the case if you're working out at home with only kettlebells and dumbbells. Regardless of whether you have the equipment available or you simply want to switch things up, there are plenty of great alternatives. In this article, I will go through each of these landmine press alternatives, explain why they are a great substitute, how to perform them, and some tips on how to incorporate them into your program. In my list, I have included landmine press alternatives that involve: cable machines, dumbbells, and kettlebells. Before I discuss the alternatives to a landmine press, it's important to understand exactly what makes a good substitute for this exercise. These muscles are responsible for bringing your arm in an upward direction above the head, and extending your elbow joint.

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Share this: Twitter Facebook. However the main difference is you do it on both sides, moving it from one shoulder to the other. These ten landmine press alternatives are all variations of dumbbell and kettlebell single arm pressing exercises. First on the list and my top suggestion of Landmine Press alternatives is the Push Press. The most active delts during a landmine press are the anterior ones that are located on the front of your shoulder. Save my name, email, and website in this browser for the next time I comment. Think of it this as sort of a landmine press guide. Only personally used or thoroughly researched products are recommended. During the landmine press the clavicular pectoralis major which inserts at the collarbone works along side front delt to press the barbell away from the body. Make sure to pull your shoulders down and back. A bilateral shoulder exercise that makes use of supramaximal loading and leg-driven momentum to induce a novel training stimulus, the push press is an excellent alternative to the landmine press for athletes who find it to be too ineffective an exercise for their needs or otherwise do not want to retain its unilateral nature. The single-arm dumbbell Z press is the dumbbell version of an overhead exercise called a Z press. Since these muscles cover the rotator cuff, it moves in several directions and performs numerous tasks. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Home » Alternatives. The landmine is an awesome training tool that allows you to perform a wide range of movements freely and naturally.

We may receive a commission when you click our links and make a purchase. The unilateral version is also a great core stability exercise that can also improve your core strength as well. It is important that you do not bend your wrist back too much as you can strain it. The more horizontal the cable press is, the more emphasis it puts on the pectoral muscle groups. While the below alternatives do offer many of the above benefits, they are not clear swaps to the landmine press due to the inability to address leverage while pressing due to the angles of pressing in the landmine press. These ten landmine press alternatives are all variations of dumbbell and kettlebell single arm pressing exercises. Email Required Name Required Website. The differences in strength of each shoulder will be more prominent with this exercise variation so I highly recommend that you start with your weaker arm first. If you happen to have strength or size imbalances in your chest or shoulders, the landmine rotational press is a good exercise to try. This was made famous by the Lithuanian strongman competitor Zydrunas Savickas. Close Menu.